1 Rep Max Clean

by | Aug 10, 2016 | WOD

August 10, 2016 WEDNESDAY! STRENGTH: (30:00) 1 Rep MAX Clean! Progressively load to a 1 Rep MAX (or semi Heavy) FULL Clean. Suggested Warm-Up: 3-2-1. Partner up! *Stay tight and be safe! We are looking for close to “perfect” form! SCALE DOWN OPTION:...

Met Con Medley

by | Aug 9, 2016 | WOD

August 8, 2016 TUESDAY! MET CON: 35:00 Clock! Complete each workout in succession for a total of 8R! E: 2 Rounds: 500 M Row (5) 50 Dubs 2 Rounds: 15 OH Swings #70/53 15 Box Jump Over’s “30/24 2 Rounds: 500 M Row (5) 50 Dubs 2 Rounds: 15 OH Swings 15 Box...

Back Squats and “Macho Man Jr.”

by | Aug 8, 2016 | WOD

August 8, 2016 MOTIVATING MONDAY! (15:00) Take 90% of your 1 Rep MAX Back Squat and perform the following: 65%x5 75%x5 85%x5+(AMRAP) SCALE DOWN OPTION: 5 Rep Semi Heavy Back Squat! STRENGTH ALTERNATIVE: 12:00 AMRAP! 12/10 Calorie Bike! 10 Burpees 15 OH Swings #44/25...

400M Run, D-HSPU, and KB Front Rack Reverse Lunges

by | Aug 6, 2016 | WOD

August 6, 2016 SATURDAY! MET CON: 5RFT (35:00)! E: 400 M Run 8 D-HSPU Men: #45/25 BP Women: #45/15 BP 16 Alt. “Double KB” Front Rack Reverse Lunges #35/25 RX: 10 HSPU 16 Alt. Front Rack Reverse Lunges #35/25 DB’s 400 M Run SCALED: 400 M Run 16 Alt....

Super Set

by | Aug 5, 2016 | WOD

August 5, 2016 FRIDAY! A) (5:00 Clock): 800 M Run for time (to be noted on the whiteboard). MOD: 400 M Run for time. REST 1:00! B) (25:00 Clock) Super Set WOD! Take up to 1:00 to complete each set followed by a 1:00 rest. Rest 2:00 between each workout! 1) 4R: (7:00...